• Ron McKinstray

7 x 3


Seven minutes on

Three minutes off

Round 1 :

10 WBS and 10 sit-ups 

Round 2 : 

10 KBS and 10 SDHP 24/16

Round 3 :

100m row and 10 push-ups 


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Sunday Strength

Back Squat Waves 15 min EMOM 0-3 mins: 5 reps 3-6 mins: 3 reps *increase weight 6-9 mins: 1 rep *increase weight 9-12 mins: 3 reps *decrease weight 12-15 mins: 5 reps *decrease weight WOD 10 min AMRAP

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